When you sit all day, your spine suffers. Extensive time spent sitting affects the muscles, ligaments and tendons in the back, causing pain and discomfort. Often, we slump in our chairs or crane our necks forward, creating extra pressure on the neck and upper spine and causing what is termed “kyphosis”, that looks like a hunchback.
Who wants to end up with text-neck or chronic back pain? Prevention is always more effective than treatment, so posture, furniture and equipment all need to be considered for a healthy back.
A large portion of bodyweight sits (quite literally) on your backside and thighs for up to ten hours a day, creating a significant amount of pressure on your back, legs and knees. If you’re a person who crosses your legs, you’re also creating an imbalance on different sides of the body.
Some of this pressure can be dissipated by a decent seat cushion. The lower the profile, the more likely air will be released, leaving you with a rather sore bottom. The higher the profile, the longer the support provided, and memory foam can even mould to your own shape for extra comfort. Specialty cushions and backrests are also available.
Given that everyone is a different shape and size, there is no perfect chair. Rather, people may have individual preferences for armrests as extra arm support, or a meshed back for breathability versus a solid back for more support. Having said that, a chair with multiple adjustable features is adaptable to different body types.
For good chair posture, make sure your back is reclined at a 100 to 110° angle, adjust the height so your feet sit flat on the ground, and arrange the monitor height so it’s at eye level. This takes pressure off your neck and back and can help to prevent strains and pain. Use a footrest if you’re a shorty and your feet won’t reach the ground. If the chair swivels and sits on wheels, even better, as this allows freedom of movement and takes the tension out of your back as you turn around.
Humans are not designed to sit all day, and yet that’s exactly what most office workers do. With a height-adjustable desk, the option to stand and work promotes flexibility and reduces pressure on the lower back.
Before you shock your feet and body into full time standing, try starting with just half an hour of standing and build up to a comfortable length of time. Use an anti-fatigue mat to cushion your feet and remember to walk around regularly, as standing still can be almost as damaging as sitting down all day.
A useful desk addition is a document holder that keeps paperwork directly between the keyboard and screen, preventing twisting of the neck and spine.
These small devices have become so prolific in the office that one study identified nine new postures based on their use alone. While names such as “The Strunch”, “The Cocoon” and “The Draw” are entertaining descriptions, the reality is that our posture is adapting to technology – and not in a good way.
Smaller, more mobile screens mean we are more likely to lean forward and hunch over, causing pressure on the neck and strain on the back and shoulders. Our arms are likely unsupported while we hold the devices closer to our bodies, and by sitting in these odd positions for so long, our blood flow is decreased.
For those of us who rely on mobile devices (and most of us do!), it’s not enough to just be aware of our posture. We also require chairs with arm support and angle flexibility that responds to our ever-increasing variety of postures. Laptop and tablet shelves can also help to elevate a device to eye level, taking strain off the neck and eyes.
The fanciest chair in the world can’t make up for a lack of motion. Once the back is injured, certain movements can be agony, so it’s best to keep active and prevent those strains from occurring in the first place.
Stand up, stretch and walk around as often as you need to, and at least once an hour. One study suggests that regular movement can result in fewer sick days and less stress, meaning that movement can benefit productivity along with health. You can even organise standing meetings for something a little different.
For people with limited movement, try chair yoga; a type of yoga that uses your chair to support the body through stretches. It’s specifically designed for people who are unable to participate in traditional exercise, instead encouraging flexibility through some gentle movement.
It’s one thing to know about neck and back care, but implementing it is another story. When you’re tired or extra focused, it’s easy to forget about little postural changes. Before you know it, your neck is craning forward, your shoulders are slumped, and your back is contorted into a shape that you just know is going to hurt later.
Changing your posture takes time and repetition, as does remembering to stand up and move. Using well-designed office furniture and accessories can help to minimise the impact of sitting down all day, but do set yourself reminders to take care of your back.
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